Weather: Cool 66 degrees, perfect boot camp weather
The warm up:
Little baby arm circles x 10 IC both directions
Windmill x 10 IC
Overhead hand claps x 10 IC
Micheal Phelps x 10 IC
Dirty bird x 10 IC
Plank, lay flat then extend arms into a trunk extension position
Lay on back and cross bent knee over opposite leg to stretch lower back 10 seconds each side
Hip thrusters x 10 IC
Merkins x 10 OYO
The thang:
Mosey to block pile and each pax grab 2 Blocks and mosey to basketball court
FIRST SET OF EXERCISES
Merkins x 5
Overhead press x 5
Dips x 5
Walk over to playground and do pull up of varied degrees x 5
Then ladder up to 15 each exercise, increasing by 5 each time
SECOND SET OF EXERCISES
Tricep press x 5
Bent over row x 5
Chest press x 5
Walk over and do pull up of varied degrees x 5
Then ladder up to 15 each exercise, increasing by 5 each time
THIRD SET EXERCISES, LADDERING DOWN
Merkins x 15
Overhead press x 15
Dips x 15
Walk over and do pull up of varied degrees x 5
Then ladder down to 5 each exercise, decreasing by 5 each time
FOURTH SET EXERCISES, LADDERING DOWN
Chest press x 10
Tricep press x 10
Bent over row x 10
Walk over and do pull up of varied degrees x 5
Then ladder down to 5 each exercise, decreasing by 5 each time
Return the blocks to the block pile and mosey back to the flag.
Announcements:
9/11 Challenge this Saturday on 9/18
Gauntlet the last 2 weeks in October
Cheech 10k team relay – more details to come
Prayer requests:
Buttermaker’s uncles battling cancer
Swanson’s brother recovering from COVID
Quisenberry and family with Jennings and her continued recovery
Devo: Luke 19:10 “For the Son of Man came to seek and to save the lost.”